General Exercise & Movement Calisthenics for Dummies Cheat Sheet Cheat Sheet / Updated 12-01-2023 Calisthenics and bodyweight exercises are all you need to work out your entire body, whenever you want, wherever you want. Whether you’re an elite athlete or someone who hasn’t exercised in decades, calisthenics provide the quickest and most effective way to form your fitness foundation and build your peak physique. In fact, because most bodyweight exercises utilize your entire body, you can get a fantastic full body workout in just nine minutes! What’s different about calisthenics is that they don’t train you for a specific sport. They train you for life. Each workout helps prepare you for the muscular, joint, bone, and even mental stresses of life. That’s what real fitness does. Put simply, the more fit you are, the more you can move through life with ease. View Cheat Sheet

General Exercise & Movement Self-Defense For Dummies Cheat Sheet Cheat Sheet / Updated 10-06-2023 Self-defense can be intimidating and overwhelming to someone who’s new to the topic, and many self-defense experts make it appear even more complicated by introducing complex techniques from martial arts, such as judo, aikido, and karate. To make the topic easier and more approachable, this Cheat Sheet serves as a crash course to bring you up to speed on the basics. View Cheat Sheet

General Exercise & Movement What Is CrossFit? Article / Updated 07-28-2022 CrossFit, in its simplest definition, is a fitness routine that personal trainer Greg Glassman developed over several years in the mid- to late-1990s. CrossFit is designed to improve your overall physical abilities, including your endurance, strength, flexibility, speed, coordination, balance, and more. But CrossFit is also a few more things — it's an exercise philosophy, a competitive sport, a corporation, and a community. You can't find a CrossFit class in just any gym you step into, CrossFit is offered only by gyms that undergo special certification by CrossFit, Inc. to become CrossFit-affiliated. CrossFit workouts typically include a combination of elements from other exercise styles, including high-intensity interval training, gymnastics, weightlifting, calisthenics, powerlifting, and strongman competitions. The "CrossFit community" is a key part of the overall philosophy of CrossFit — members of the same class typically become close by sharing fitness goals with one another, pushing each other to break personal records and overcome fitness plateaus, and praising each other for reaching milestones. CrossFit is a scalable workout that's accessible to everyone. The stereotype about a CrossFit class is that it's full of the kind of chest-pounding, lifelong athletes who scale mountains or jog from St. Louis to Albuquerque just for fun. In reality, that same class may have a 60-year-old grandmother who's just completed the first pull up of her life. The intensity of each exercise can be customized to suit the lifestyle and fitness level of every class member. Many CrossFit trainers (often called coaches) see themselves as part of a new movement in fitness that rejects some longstanding and conventional fitness wisdom. For example, a regular personal trainer may have you repeat a movement with a dumbbell 10 or 15 times, but a CrossFit Coach could ask you to keep going to exhaustion — until you simply can't perform the movement again. Most CrossFit coaches also encourage their students to follow CrossFit, Inc.'s nutrition recommendations, including a Paleo diet. The structure of CrossFit To become a CrossFit affiliate, a gym's personal trainers must complete a standard two-day course and a variety of additional seminars on topics like gymnastics, Olympic weightlifting, endurance training, kettlebells, self-defense, rowing, and more. Once this training is complete, CrossFit, Inc. licenses the CrossFit name to the gym for an annual fee and certifies the trainers. Each CrossFit gym is then free to develop its own exercise classes and pricing. What a CrossFit workout looks like A typical CrossFit workout will involve various equipment from other workouts, including Barbells Dumbbells Kettlebells Gymnastic rings Jump ropes Medicine balls Resistance bands Rowing machines Squat machines Abdominal mats Pull up bars Additionally, a CrossFit class may incorporate some less conventional fitness equipment, including Ropes, for climbing Boxes, for performing jumps Tractor tires, for flipping Each class is led by a certified CrossFit instructor, called a coach, and the gym is called a Box (CrossFit has its own language). CrossFit classes usually last one hour and include a warm up, a skill session, an explanation and example of the Workout of the Day (WOD, in CrossFit lingo), and the actual workout. Some of the exercises you can expect to do in a CrossFit class include Push ups Pull ups Squats, with and without a barbell Bench press Deadlifts Farmer's carry, where you pick up some heavy object and walk with it as far as you can Box jumps, where stand in front of a secured box or platform, jump onto the box, and immediately back down to the floor Back extension Toes-to-bar, where you hang from an overhead bar (or pull up bar) and bring your toes up to touch the bar Kettlebell swing View Article

General Exercise & Movement Core Strength For Dummies Cheat Sheet Cheat Sheet / Updated 04-14-2022 Your core muscles stabilize the spine and pelvis and run the entire length of the torso. A strong core gives you better posture and stability and reduces back pain — a strong core also makes you less prone to aches when you have to stand for a long time or spend hours sitting in front of a computer. You can train your core in a variety of ways, and you can even use everyday items around the house to do so. View Cheat Sheet

General Exercise & Movement How to Get Your Kids Out and Exercising Article / Updated 04-14-2022 Upping your child's physical activity helps develop coordination and self-confidence. Diet and exercise habits that start now are more likely to follow your child into adulthood. Get the whole family involved in physical activity. Some activities may be difficult if your child is larger. Their size may make movement difficult, which, in turn can make them feel embarrassed, despite your best efforts. One of the reasons many adults don’t like to exercise is because as children they were made to work out as a form of discipline. But you can keep exercise fun. Studies show that the exercise habits made in youth are the habits you’re most likely to keep as you become an adult. Try some of these ideas. Take walks together after dinner. Plan nature walks, hikes, and canoe trips for the whole family. Encourage your child to join school or community athletic programs — but only if they enjoy the activity. If it’s not fun, the child won’t do it, and it won’t engender lifelong habits. Volunteer to coach or, at the very least, go to games and practice sessions. Take up sports that the whole family can do, such as inline skating, cross-country or downhill skiing, and backpacking. Measure your steps on a fitness app or smart fitness device. It’s a tangible way to promote and encourage physical activity. Get a rope and start jumping. Stage a family tournament. Encourage children to ride bikes and swim at an early age, and show them how. Dust off your bike, too; put on your suit and get into the pool with your kids. Turn off the TV. Better yet, unplug it. And limit phone and video game time. Ask your child what they liked best about doing a favorite activity. You may be surprised to find out that you’re the draw. Exercise can provide a focused opportunity for conversation between the two of you. View Article

General Exercise & Movement Fitness For Dummies Cheat Sheet Cheat Sheet / Updated 02-23-2022 The right gear, the right goals, and a healthy sense of skepticism about health and fitness news reports are key to shaping up and slimming down. Use this Cheat Sheet to get the whole family fit! View Cheat Sheet

General Exercise & Movement How to Do Chair Squats Step by Step / Updated 03-27-2016 You can perform exercises such as chair squats in your hotel room if you're traveling on the road and your hotel doesn't offer a gym. Exercising in your room is also a viable option if you are pressed for time or just prefer to exercise alone. There are more ways to use a chair than just to sit in it. You can exercise your legs and buns by squatting in a chair, or try leaning against a wall and imitating the same position of a squat. See how long you can hold an imaginary “sitting in a chair” position while you lean against the wall. It’s harder than you may think. View Step by Step

General Exercise & Movement How to Use the MyFitnessPal Food Diary Step by Step / Updated 03-27-2016 MyFitnessPal does a lot of great things to help you live a healthy life, but the Food Diary and Calorie Counter feature is far and away the program’s greatest strength. MyFitnessPal (MFP) boasts a database of more than five million foods, with more added every day. You can scan in the UPC bar code for any food, beverage, or dietary supplement; see the nutritional breakdown; log the item on your diary; and then use it again later without having to scan again. MFP also features an astonishingly easy way to import and analyze recipes for their per-serving nutritional content. You can enter everything you ate in the day all in just about five minutes — although it’s better to enter things as you eat them rather than try to remember at the end of the day. You can also use MyFitnessPal online from any browser without a mobile device, so don’t let the lack of a smartphone stop you from learning how to eat right and lose weight. View Step by Step

General Exercise & Movement Mastering Gym Etiquette Article / Updated 03-26-2016 Even at a health club — a place where tank tops, profuse sweating, and mild grunting are perfectly acceptable — rules of etiquette should be followed. Sure, the social graces expected in a weight room are a bit different from those expected at the symphony or the Louvre, but manners are important just the same. Here are the rituals and customs unique to gyms. If you witness a flagrant etiquette violation, don't be afraid to inform the club staff. You're not being a snitch. The rules are for everyone, whether you're the Queen of England or one of her loyal subjects. Sharing equipment In a gym, weight equipment is considered communal property, so don't sit on a machine while you rest between sets. Especially don't sit there reading a magazine, talking on your cellphone, or rehearsing an opera. Instead, stand up and let a fellow gym member work in — let the member alternate sets with you. The same rule applies if you're using a pair of dumbbells. When you complete a set, place the weights on the floor so someone else can sneak in a set while you rest. The only time you should retain possession of weight equipment while you rest is when you're using a barbell stacked with weight plates. Suppose that you're bench-pressing 75 pounds and someone else wants to bench-press 225 pounds, you can see what a hassle it would be for the two of you to work in with each other; between each set, you'd need to slide eight plates on and off the bar. So you're under no obligation to let the other person work in with you. (However, if people are waiting for the equipment, have the courtesy not to perform 15 sets.) Unloading your weight bar After you finish using a bar, leave it completely empty. Don't assume that everyone can lift the same amount of weight you can. Removing weight plates from a bar takes a fair amount of strength as well as good technique. Don't assume that the next person who comes along has the ability (or desire) to clean up after you. This clear-the-bar rule doesn't just apply to heavy lifters. Even if you're using only a 10-pound plate, you still need to clear your bar. If the next person who comes along wants to use 45s, he shouldn't be bothered with removing your 10-pounders. Putting weights back where you found them When you've removed a weight plate from a bar or when you finish using a pair of dumbbells, return the weights to their designated spot on the rack. Never leave dumbbells or barbells on the floor when you're finished using them. Someone may trip on the weights. If you leave dumbbells on the floor between sets, criss-cross them or butt them up against the wall or the bench so that they can't roll away. Keeping your sweat to yourself Carry a towel and wipe off any bench or machine you use. Nothing is quite as gross as picking up a slippery weight or lying down in a stranger's pool of sweat. If you forget to bring a towel, use your sweatshirt or the paper towels provided by the club. Helping the flow of traffic Don't block the traffic flow. While you shouldn't camp out on the equipment while you're resting between sets, neither should you clog the pathways between machines or congregate with a dozen of your buddies in the free weight area. Not only is this inconsiderate, but also it can create a hazardous condition. In general, weight rooms are crowded with little room between machines. If you block space, someone may walk around you and inadvertently bump someone who's working out on a machine, causing the person to lose control and to drop a weight. This has happened before with serious consequences. The weight room is for training. If you want to visit with friends, go out into the hallway. Hogging the drinking fountain Don't stand at the drinking fountain trying to catch your breath when the line behind you is longer than the line for World Series tickets. Take a drink, and get back in line. Better yet, carry a water bottle in the weight room. For some reason, many people who use a water bottle on the stationary bikes and stairclimbers don't think of carrying one around the strength training area. When you do fill up your bottle, let everyone else in line get a drink first; don't hold up the entire gym membership while you fill a gallon-sized water jug. Don't spit your gum into the drinking fountain — this tip should be obvious, but club staffers report otherwise. Toting around your gym bag Some people carry their bag from machine to machine. You know those large hollowed-out cubes called lockers? That's where you store your gym bag. Treating the locker room like your own bathroom Even more so than the weight room, the locker room is the place where your true colors emerge. Women are on equal standing with men in this arena: Men may be more likely to hog dumbbells in the weight room, but women can stand for hours in the only available shower stall with the best of 'em. Follow these suggestions for locker room etiquette to maintain good relations with your fellow gym mates: Don't take a marathon shower if people are waiting. With the exception of sweat, what you take into the shower should come out with you when you leave. Make sure that you remove all your shower supplies and that little pile of your hair from the drain. (Carry a latex glove or two in your shower supplies if picking up your own hair freaks you out.) Don't hog the mirror or the hair blow dryer. If you brush your hair and 200 strands of hair fall on the counter, wipe them off with a paper towel (wipe them into the towel or in the trash, not on the floor). Don't take up three lockers and spread your clothing over the entire bench. Share with others. Shut your locker when you leave. Don't leave your belongings in lockers overnight unless you have permission from your gym to do so. Most gyms empty out unsanctioned lockers at the end of every day and won't guarantee the safe return of your personal items. If the lockers at your gym require a key, return the key at the end of your workout. Keyed lockers are a convenience to members so they don't have to carry a lock of their own. Limit yourself to one or two towels. After you finish using your towels and other paraphernalia, place them in the laundry or trash bin instead of dropping them on the floor. View Article

General Exercise & Movement What is Step Aerobics? Article / Updated 03-26-2016 Step aerobics is a choreographed routine of stepping up and down on a rectangular, square, or circular platform (or, in the case of BOSU, a domed, flexible apparatus). Many classes combine step aerobics with body sculpting, jumping rope, sliding, or funk aerobics. Consider the following if you are interested in taking a step aerobics class: What step aerobics does for you: Gets your heart and lungs in shape and tones your tush. Step aerobics is a terrific cross-training activity for runners, cyclists, and walkers. BOSU is also exceptional at developing balance and flexibility. The exhaustion factor: Depends on the choreography, the pace, and the height of your step. In general, the more complex the choreography and the higher your step, the tougher the workout. Never use a platform so high that your knee is higher than your hip when you step up. In some classes, you hold weights while you step. The coordination factor: High. Even basic classes can confound the choreographically challenged. Higher-impact step and BOSU require major amounts of coordination. Who digs step aerobics: Most everyone. Step classes and BOSU draw a lot more men than do regular aerobic classes. And women like step because it’s such a great toner. However, if you have back, knee, or ankle problems, you may be better off with another type of class — or at least, keep the platform very low. What to wear: Some shoe manufacturers make shoes specifically for stepping. These shoes have sturdy ankle support, are a bit stiff along the sides, and have plenty of flexibility at the ball and cushioning at the heel of the foot. However, a good pair of aerobics shoes with similar features will suffice. Just don’t wear running shoes. You may stumble if the waffle pattern on the bottom of the shoe catches on the top of the platform. Signs of a sharp instructor: Good instructors ask whether anyone is new to step or has any back, knee, or ankle problems. They accommodate newcomers by going over the basics, such as how to place your foot on the platform. Instructors also alert you before every transition — step jargon for any type of change in the routine (such as changing directions). In addition, good instructors make sure that you don’t lead with the same foot for more than a minute or two. The music shouldn’t be so fast that you have to rush your movements to keep up. Instructors should include calf stretches at the end of the class. Tips for first-timers: No matter how fit you are, always start with the lowest step — don’t put any risers underneath. Don’t feel intimidated if the guy next to you looks like he’s standing on a coffee table. Also, if you find yourself getting confused or behind, forget about the arm movements and concentrate on the footwork for a little while. When step workouts start to feel easy, consider adding a riser. View Article